Part 3. Posterior Pelvic Tilt

Since
posterior means toward the backside, a posterior pelvic tilt is when your pelvis is tipped backward, causing your
back to round. Think of your pelvis as a bowl tipping backward. This is
actually the position that many people sit in on a regular basis. Being in this
position for long periods of time can put a lot of stress on the discs in the
back, and predispose you to a herniated disc.

Here, we
are using it as part of an exercise to wake up your core muscles and improve
your proprioception which is basically knowing where your joints are in space (as
discussed in the Intro.)

Remember: We are going for improved proprioception
in this exercise, so do all motions slowly
and thoughtfully. Move with attention.
Don't push into pain. Less is more
here. Be really subtle, and notice
everything. This will improve the connections to your brain. This exercise is
even better on an exercise ball.

Set up

Sit at the edge of your chair with your feet shoulder width apart.

Make sure to be sitting on your "sit" bones.

Let your spine lengthen and your head float.

Notice any pain or stiffness you are feeling.

Check in with each area of your body and see how it feels.

Posterior Pelvic Tilt

Roll back on your sit bones, allowing your back to round. Your pelvis is tilting backward or posterior.

You are going to repeat slowly and thoughtfully, but with each repetition notice the following areas:

Feel your breathing - where are you breathing into? Are you holding your stomach or letting your breath in and out freely?